Keto-diet or ketogenic diet (English ketogenic diet) is a low fuel diet with a high fat content and moderate protein content.Typically, carbohydrates coming from food are processed into glucose, which is extremely important for food and brain function.However, if a small amount of carbohydrates is present in the diet, the liver converts fat into fatty acids and ketone bodies.Keton's bodies enter the brain and are used as a source of energy instead of glucose.
According to the study, with type 2 diabetes, these -diet allows us to normalize sugar levels without the use of medicines.
In addition, with ketocytes, you can successfully engage in energy sports and intense training.
Keto-Diet: Menu
breakfast
- Scrambled eggs (three eggs; mass - about 180 grams; calorie content - 264).
- Protein cocktail (one part; 30 grams; 121 kilocalor).
- Cheese (thirty grams, 109 kilocalor).
DINNER
- Chicken breast (fried or boiled; mass - 170 grams; calorie content - 276).
- Cheese (thirty grams, 109 kilocalor).
Snack
- Protein cocktail (part; 30 g.; 121 kcal).
- Almonds (30 gr. 134 kcal).
DINNER
- Salmon (130 grams; 256 kcal).
- Salad (30 grams).
Second dinner
- Curd cheese (one hundred grams).
- Casein (30 grams).
Do not consider this menu, as an indispensable rule of ketocytes, which in no case can be broken.On the contrary, this is a recommendation for the calculation: now you know in general terms how much protein, calories and fats are needed, the products can be selected independently.
Remember:Extremely is extremely difficult to find out how many calories are included in the ready -made vessels, so the calorie content of the ingredients must be measured, their number is estimated.
In general, as they say, bare math.Moreover, it should be borne in mind that all reference books show the weight of the products before cooking.
Diet these: a list of products
With one of these, the number of products you eat (total diet calorie content) is important, and their composition is the amount of protein, fats and carbohydrates.For an accurate calculation of your macros, find in the calculator of these online online.
For the products used, the diet these are similar to the famous Kremlin and Atkins diet, however, the products themselves, but their number, play a major role here.It is impossible to completely exclude the use of carbohydrates, you just need to minimize their use.
The best chance is 50 grams of carbohydrates a day, this is enough for normal muscle and brain function.
List of products used for Keto-Diet:
- Bird, animal meat.
- Fish (including fat).
- Curd cheese.
- Eggs.
- Cheese
- nuts
- Vegetables (but not all).
- Milk
As for vegetables, it should be said that they have a small amount of carbohydrates, so you need to monitor the total number of calories (their amount consumed per day should not exceed 50 grams).For example, different greens are ideal in these due to a low amount of absorbed carbohydrates (fiber is not considered!).
As for meat and dairy products, these products can be consumed in sufficient quantities.It is better to use turkey or chicken from meat.Salmon and herring are known as the best fish with ketocytes.
Diet these: Black Product List
The following products and groups of products are categorically unacceptable to use during Keto-Diet:
- GROUPS
- Grapes.
- Bananas.
- Bakery.
- beet
- Carrots.
- Potatoes.
- pasta
- sugar
Positive aspects of keto-diet
The main plus of a keto-diet is, of course, a fairly rapid loss of subcutaneous fat tissue.This is especially important for athletes, because with many other diets, part of the muscle mass disappears along with fat.With the loss of muscle mass in the body, the metabolic level slows down.In a study of the impact of a ketogenic diet on athletes involved in the HIIT program, an improvement was observed in sports indicators and body composition.
Ketogenic diet is also suitable for people who are not involved in sports.The diet does not force people to die of hunger, they do not remove calories from them.Speaking approximately, we simply compensate for a decrease in the amount of carbohydrates due to protein and fats.Of course, this does not mean that by significantly reducing the use of carbohydrates, you can overdo fat and protein foods.Calorie content must be contained within normal limits.
Another undoubted plus of ketocytes is controlling appetite.Many people sitting on a special diet knows that the strongest appetite only comes during the diet.The diet excludes the appearance of a feeling of hunger.This is due to the fact that with it its level in insulin blood is low, that is, insulin is responsible for the emergence of a feeling of hunger.Fat nutrition and protein, which is saturated with a diet, allows a person not to experience brutal appetite and at the same time, lose weight.
Often, after the diet ended, people complain that the weight returned very quickly.The fact is that most diets are for the body, as American slides are constant stress.When there are few nutrients - metabolic processes slow down;When there is a lot, the body cannot withstand processing and disperse the surplus of fat reserves.
The diet excludes the appearance of such an effect, as a person is not hungry.
The negative moments of keto-diet
Given the fact that with a diet of these, focus on fatty and protein foods are not excluded, digestive disorders are not excluded from a constipation in the stomach, bloating, constipation.This is because in the diet there are virtually no fibers included in bread, potatoes, fruits and vegetables.To avoid digestive problems, some vegetables and fruits should be consumed in minimal amounts.For example, apples, cabbage, sour grapes are suitable.
Another minus of ketocytes is the unpredictability of glucose deficiency.It is not known how your body will behave if you deprive it of such an important energy source.
To restructure the body in the bodies of Keton, the body will need time.As a rule, in the first week, a person feels mistreat, dizziness and general weakness.It is important to keep at least 21 days to see the result of the diet.
Contraindications to the use of keto-diet
Keto's diet is strictly opposed in diabetics: an excessive amount in the blood of ketone bodies can lead to a sharp deterioration in well -being and even death.In addition, a keto-diet should not be used for people with kidney disease, digestive system and intestines.Lack of glucose is reflected in brain activity, that is, for ketocytes, mental work workers are undesirable.
On the one hand, ketocytes are simple, on the other hand, it is very heavy.Of course, it all depends on the form chosen.Some people act as fanatical as the diet ends poorly.You cannot neglect the rules of the diet, you have to listen to your body, let it rest.After all, the main thing is health.Don't forget about that.